Tuesday 04/16/24- Workout
| Bench Press- Est. a 5RM or 4X12@RPE7. |
| *15 min cap. |
| Start on either circuit. Complete 4 sets on each. Rest 90 sec after set. |
| C1: |
| 5X- H.B. Back Squat (70% or 135/95) |
| 20X- Sprinter Lunge RL=1 |
| C2: |
| 5X- DB Incline Bench Press (70/45’s) |
| 20X- Plank Push-up RL=2 |
Monday 04/15/24- Workout
| Conventional Deadlift- Est. a 1RM or 4X12@RPE7. |
| *16 min cap. |
| Complete 3 Rounds: |
| 4X- Pull-up (RPE10) |
| 4X- Platform Reverse Lunge (70/55’s) |
| Run 200Y |
| 20X- BB Reverse Grip Bent-over Row (95/75) |
| 20X- DB Inclined Hamstring Curl (35/25) |
| Run 200Y |
Saturday 04/13/24- Workout
Complete: 25-20-15-10 on each. Rest as needed.
C1:
BB Strict OHP (95/65)
DB Side Arm Raise (25/15’s)
C2:
DB Bicep Curl (25/15’s)
Plate Overhand Curl (45/35)
C3:
DB Skull Crusher (25/15’s)
DB OH Tricep Ext. (25/15’s)
*After each circuit is complete, Run 600Y.
Friday 04/12/24- Workout
| AMRAP in 5 min on each. Rest 2 min between. |
| C1: |
| Conventional Deadlift (135/105) |
| Burpee Over Bar |
| C2: |
| TTB |
| Sit-up |
| C3: |
| Bike or Row (cals) |
| DB Thruster (35/25’s) |
| EC: |
| 50X- Bulgarian Lunge (35/25’s) RL=1 |
